Food City Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Boston Butt with Baked Jumbo Baking Potatoes
Description: A 2 lb Boston Butt is rubbed with salt, pepper, garlic and paprika and slow roasted until tender, with one crisp-skinned baked potato on the side. The extra pork is saved for Thursday's hash.
Sale items used: Boston Butt, Jumbo Baking Potatoes
Prep time: 15 minutes active, about 3 hours total
Serving note: Assumed total weight 2 lb of Boston Butt; eat about 6 oz tonight and save the rest. Bake 1 potato (use olive oil, no butter). Roast the pork at 325F for about 3 hours, adding the potato for the last 60 minutes. Cook the pork the day before if you want a quicker dinner and reheat gently. Reserve 3 more potatoes for Wednesday and Thursday.
Recipes:
- Boston Butt Pork Roast Recipe
Tuesday
Meal: Pan-Seared Chicken Breast Tenders with Tomatoes on the Vine and Apple Slices
Description: Chicken tenders are seared in olive oil until golden and served with blistered vine tomatoes. Fresh apple slices on the side add a crisp, sweet contrast.
Sale items used: Chicken Breast Tenders, Tomatoes on the Vine, Honeycrisp or Cosmic Crisp Apples
Prep time: 20 minutes
Serving note: Assumed 0.5 lb chicken tenders, 0.4 lb tomatoes (about 1 large), and 1 apple (about 0.4 lb). Sear the tenders 3 to 4 minutes per side, then blister the tomatoes in the same pan for 3 minutes.
Recipes:
- Pan Seared Chicken Breast
Wednesday
Meal: Slow-Simmered Beef-Free Bean and Trinity Stew over Smashed Potatoes
Description: Trinity mix simmers with beans, garlic and spices into a hearty stew. It is ladled over a smashed baked potato.
Sale items used: Mirepoix or Trinity Mix, Luck's Beans, Jumbo Baking Potatoes
Prep time: 15 minutes active, about 45 minutes total
Serving note: Assumed 0.4 lb trinity mix, 1 can of beans (15 oz), and 1 potato. Simmer with water or broth and spices for 30 minutes. Microwave or boil the potato, then smash it with olive oil and salt. Leftover stew freezes well.
Recipes:
- Beefless Stew
Thursday
Meal: Pulled Boston Butt Skillet Hash with Potatoes and Pineapple
Description: Leftover pulled pork is crisped in a skillet with diced potato and onion. Diced pineapple is added at the end for a sweet, juicy finish.
Sale items used: Boston Butt (leftover from Monday), Jumbo Baking Potatoes, Cored Pineapple
Prep time: 25 minutes
Serving note: Use about 6 oz of the saved pork, 1 diced potato, and about 1 cup of pineapple (a quarter of the cored pineapple). Save the rest of the pineapple for snacking. Pan-fry the potato first for 10 minutes, then add the pork and pineapple.
Recipes:
- Leftover Pulled Pork Hash (Paleo, Whole30)
Friday
Meal: Garlic Skillet Cooked Shrimp with Tomatoes on the Vine and Pumpkin Soup
Description: Pre-cooked shrimp are quickly warmed in garlic and olive oil with sauteed vine tomatoes. A dairy-free pumpkin soup made with canned pumpkin, broth and spices is served alongside.
Sale items used: Cooked Shrimp, Tomatoes on the Vine, Libby's Pumpkin
Prep time: 25 minutes
Serving note: Assumed 0.4 lb cooked shrimp and 0.4 lb tomatoes (about 1 large). Use half the can of pumpkin (about 3/4 cup), simmered with 1 cup broth, onion, and spices; no cream. Warm the shrimp for only 2 minutes so they stay tender. Freeze the remaining pumpkin.
Recipes:
- Tomato Soup with Shrimp (Instant Pot)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boston Butt (2 lbs): $4.98
- Jumbo Baking Potatoes (8 Lb. bag): $5.00
- Chicken Breast Tenders (0.5 lb): $1.00
- Tomatoes on the Vine (0.8 lb): $1.59
- Honeycrisp or Cosmic Crisp Apples (0.4 lb): $0.80
- Mirepoix or Trinity Mix (0.4 lb): $2.00
- Luck's Beans (x1 can): $1.00
- Cored Pineapple (x1): $3.99
- Cooked Shrimp (0.4 lb): $4.00
- Libby's Pumpkin (x1 can): $2.99
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic
- Onion
- Paprika
- Vegetable or chicken broth
- Cumin and other dried spices
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Round 85% Lean (3 lbs or more): $6.99/lb
- New York Strip Steak (Certified Angus Beef): $14.99/lb
- Chicken Breast Tenders (Sanderson Farms): $1.99/lb
- Top Round Roast (Certified Angus Beef): $7.99/lb
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Cooked Shrimp (21/30 ct.): $9.99/lb
- Boston Butt: $2.49/lb
- Smithfield Bacon (40 Oz.): $13.99 each
- Land O' Frost Lunch Meat (9-16 Oz.): $5.99 each
- Oscar Mayer Lunch Meat (7-9 Oz.): $3.99 each
- Dietz & Watson Ham: $10.99/lb
- Chicken Night Dinner Deal: $11.99
Deli and prepared on sale:
- In-Store Made Sushi: $5.00 each
- Octagon Tray: $5.00 each
- Breakfast Special (Meat, Two Eggs, Biscuit & Gravy): $2.99 each
- Oscar Mayer Lunchables (2.27-4.5 Oz.): 2 for $4.00
- Party or Gourmet Cracker Mix: $9.99/lb
- 4 Piece Fried Chicken or Tenders (Event Feature): $5.00 each
- Spinach Dip: $5.99/lb
- Stromboli (14 Oz.): $8.00 each
- Fresh Brownies (Event Feature): $7.00 each
- Chicken Tender Sandwich & Fries (Event Feature): $7.00 each
Produce on sale:
- Red Seedless Grapes: $2.49/lb
- Red, White or Black Seedless Grapes (w/ coupon): $1.99/lb
- Tomatoes on the Vine: $1.99/lb
- Stew Mix: $3.99/lb
- Mirepoix or Trinity Mix: $4.99/lb
- Blackberries or Raspberries (6 Oz.): $3.99 each
- Cored Pineapple: $3.99 each
- Snackers: $5.00 each
- Honeycrisp or Cosmic Crisp Apples: $1.99/lb
- Jumbo Baking Potatoes (8 Lb.): $5.00 each
Dairy and eggs on sale:
- Dairy Star Whipped Topping (13 Oz.): $4.49 each
- Food Club Whipped Topping (8 Oz.): $1.59 each
- Kraft Singles American (12 Oz.): 2 for $7.00
Bakery and bread on sale:
- Pumpkin Muffins: $3.99 each
- Pillsbury Pumpkin Cinnamon Rolls (17.5 Oz.): $4.99 each
- Gourmet Pumpkin Cookies (4 Ct.): $5.00 each
- Pumpkin Roll: $7.99 each
- Fruit Half Pie (w/ coupon): $4.50 each
- Sweet Squares Cake Slices: $3.49 each
- French Bread: $3.00 each
- Gourmet Cookies (4 Ct.): $3.99 each
- Keebler Ready Pie Crust (4-6 Oz.): $2.99 each
- Bakery Fresh Brownies (Event Feature): $6.00 each
Pantry on sale:
- Tree Top Apple Juice (64 Oz.): 2 for $5.00
- Maxwell House Coffee (9.9-11.5 Oz.): $5.00 each
- Food Club Sugar (4 Lb.): 2 for $5.00
- Kraft Caramels (11 Oz.): $2.99 each
- Lindt Fall Truffles (5.1 Oz.): $6.99 each
- McCormick Finishing Sugar (3.43-3.81 Oz.): 2 for $6.00
- Luck's Beans (15 Oz.): 10 for $10.00
- Progresso Soup (18.5-19 Oz.): $1.99 each
- Betty Crocker Cake Mix (13.25-14.25 Oz.): $0.99 each
- Tennessee's Best Salsa, Jam or Chow Chow (16 Oz.): $5.99 each
- General Mills Cereal (20.6-27.2 Oz.): $3.99 each
- Chex Mix or Bugles (5.5-8.75 Oz.): $1.49 each
- Annie's Organic Fruit Snacks (3.9-7 Oz.): $2.99 each
- General Mill Cereal Bars (6.8-8.48 Oz.): $2.29 each
- Betty Crocker Fruit Snacks (4.5-8 Oz.): $1.99 each
- Old El Paso Dinner Kit (5.4-13.25 Oz.): $2.49 each
- Pillsbury Grands! Biscuits (25 Oz.): $2.49 each
- Pillsbury Grands! Biscuits (8 Ct.): $1.99 each
- Libby's Pumpkin (15 Oz.): $2.99 each
- Food Club Apple Cider (64 Oz., w/ coupon): $2.69 each
- Frito Lay Party Size Chips (8.125-18 Oz.): $5.00 each
- Entenmann's Donuts or Siete Tortillas/Potato Chips: 2 for $5.00
- Olive Garden Croutons (5 Oz.): 2 for $4.00
Frozen on sale:
- Smucker's Uncrustables: 2 for $5.00
- Eggo Family Size Waffles (24 Ct.): $5.00 each
- Michelina's Entrees (4.5-9 Oz.): 5 for $5.00
- Birdseye Voila! (18-42 Oz.): $5.00 each
- Edward's Pie (24-36 Oz., w/ coupon): $5.99 each
- Kern's Pie (27 Oz.): $6.49 each
- Fast Food Fries (14-28 Oz.): $4.99 each
- White Castle Sliders (4-6 Ct.): $5.99 each
- Chick-Fil-A Waffle Chips (7 Oz.): $3.99 each
- Texas Roadhouse Dip (12 Oz.): $3.49 each
- Texas Roadhouse Mini Rolls (14 Oz.): $5.99 each
- Fat Boy Novelties (4-9 Ct.): $2.99 each
- Hot Pockets (4 Ct.): $2.99 each
- Nestle Toll House Cookie Dough (14-16.5 Oz.): $2.99 each
- Yellowstone Meals (12-15 Oz.): $3.99 each
- DiGiorno Stuffed Crust Pizza (22.2-26.4 Oz.): $6.99 each
- DiGiorno Single Serve Pizza (8.5-10 Oz.): $2.99 each
- Stouffer's Meals (9-20 Oz.): $3.99 each
- Gerber Entrees (5.3-6.67 Oz.): 2 for $4.00
- Totino's Pizza Rolls (50 Ct.): $3.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$27.35
for 1 person · $27.35 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of October 07, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Food City.